February 4, 2018 by thao

2/5/18

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The Eagles won the Superbowl! but… the real winners were the Justin Timberlake Fans! #JTbroughtsexyback

Freedom WOD Classes

Warm Up: 3 Mins

1:00 @ Each Station
Row @ warm up pace
Air Squats
Walking Samson

Row Conditioning: 12 Mins

Row Intervals: Alternate w/ a partner or take 1:1 rest
400 M Sprint
300 M Sprint
200 M Sprint
100 M Sprint

Mobility: 6 Mins

2 Min / Side Hamstring smash on rack

Metcon: 14 Min

3 Rounds For Time:
50 Air Squats
30 Sit Ups
10 Strict Pull Ups

Elite Competition Class – 1/8/18

1. Snatch
On the 2:30 x 5:
5 Touch and Go Squat Snatches
Athletes choice on weights

2. Ring Muscle-ups
12 Strict Ring Muscle-ups
Rest 2:00
9 Strict Ring Muscle-ups
Rest 2:00
6 Strict Ring Muscle-ups

3. Back Squat
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

4. Conditioning
7 Rounds:
10 Hang Squat Snatches (95/65)
30 Double Unders

5. Conditioning
AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans (255/170)

 

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
In 20 minutes, build to a 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3-4 reps

*Sets 1-3 @ your 6-RM weight
*Sets 4-6 @ 95% of your 6-RM weight

Aim for 4 reps on every set. If you are unable to keep up with 4 reps, drop it down to 3 reps.

D.
Four sets of:
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Pull-Ups x 8 reps
Rest 30 seconds

    ONE WEEK FREE TRIAL

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

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